Friday 03.17.23
Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm
WHITEBOARD/WARM UP 0-12
3 Rounds:
12 Wallballs
8 Deadlifts (work up in weight each rd)
6 Burpees
GET STRONG (Min 18-30)
Deadlifts
5-4-4-3-3-3
GET FIT (Min 38-56)
AMRAP 18:
10 Box Jump Overs 24/20″
3 Power Cleans 95/65
10 Box Jump Overs
6 Power Cleans 95/65
10 Box Jump Overs
9 Power Cleans 95/65
– Then –
10/3, 10/6, 10/9 @115/75
– Then –
10/3, 10/6, 10/9 @135/95
– Then –
10/3, 10/6, 10/9 @155/105
COMPETITORS EXTRA
4 Rounds:
100m Run
25 Bar Facing Burpees
2:00 Rest
*14 Min Cap